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@Chrissy Hawks : 我一直很关注素食女儿的营养摄入，确保她获得足够的宏量和微量营养素。我想知道对于那些选择素食或纯素饮食的人来说，确保满足营养需求的第一步是什么？ @Elwynn Robinson : 作为曾经的素食者和纯素食者，我理解这些饮食选择可能带来的营养挑战。限制任何饮食都可能增加营养不良的风险。虽然可以通过精心计划和补充剂来弥补，但重要的是要了解潜在的风险。动物来源的蛋白质通常比植物来源的蛋白质含有更多的营养素，因此素食者和纯素食者需要更加注意确保获得足够的维生素和矿物质。即使是正常饮食的人，也很难从食物中获得100%的每日建议摄入量，因此补充剂可能是有益的。

我一直关注着我素食女儿的营养摄入，确保她获得足够的宏量和微量营养素。这促使我思考：对于那些选择素食或纯素饮食的人来说，确保满足营养需求的第一步是什么？

作为曾经的素食者和纯素食者，我深知这些饮食选择可能带来的营养挑战。任何程度的饮食限制都可能增加营养缺乏的风险。虽然通过细致的饮食规划和必要的补充剂可以有效弥补，但了解潜在的风险至关重要。

动物性食物的营养密度优势

一个关键的差异在于蛋白质来源的营养密度。动物来源的蛋白质，特别是红肉和某些海鲜，通常比植物来源的蛋白质含有更多的营养素。这意味着素食者和纯素食者需要更加谨慎地规划饮食，以确保摄入足够的维生素和矿物质。

补充剂的重要性

即使是均衡的饮食，也很难从食物中获得所有营养素的100%每日建议摄入量。因此，对于素食者和纯素食者来说，补充剂可能扮演着至关重要的角色。这并非意味着素食或纯素饮食本身不好，而是强调了在这些饮食模式下，更需要关注营养的全面摄入。

关键营养素的关注

以下是一些素食和纯素饮食者尤其需要注意的营养素，以及相应的应对策略：

• 维生素B12: B12主要来自动物性食物，纯素食者几乎必须通过补充剂来获得。缺乏B12可能导致贫血、神经系统问题，甚至精神症状。建议定期检测B12水平，并根据需要补充。高剂量B12补充通常是安全的。
• 铁和锌: 虽然植物性食物中也含有铁和锌，但它们的吸收率可能较低。女性素食者尤其容易缺铁。建议通过饮食选择（例如，富含维生素C的食物可以促进铁的吸收）和补充剂来确保足够的摄入。铁的补充剂需要谨慎，避免过量。 锌的补充剂相对安全，但最好随餐服用。
• 碘: 碘主要来自海鲜和海藻。纯素食者需要特别注意碘的摄入，可以通过食用海藻等食物或低剂量补充剂来补充。
• 维生素D3: 维生素D3主要来自阳光照射。素食者和纯素食者需要确保足够的阳光照射，或通过补充剂来获得足够的维生素D3。
• 镁: 镁参与许多身体机能。虽然一些植物性食物富含镁，但素食者和纯素食者仍然可能缺乏。建议使用营养追踪应用软件监测镁的摄入量，并根据需要补充。
• 胆碱: 胆碱对肝脏和神经系统健康至关重要。植物性食物中胆碱含量较低，素食者和纯素食者可能需要补充。
• 肌酸、牛磺酸、肉碱和肌肽: 这些氨基酸主要存在于动物肌肉组织中，素食者和纯素食者通常缺乏。补充这些氨基酸可能对能量水平、情绪和整体健康有益。

个体化营养方案的重要性

需要注意的是，以上只是一些普遍的营养关注点。个体间的营养需求差异很大，这与基因、生活方式和健康状况等因素有关。因此，定期进行营养检测，并根据自身情况制定个体化的营养方案至关重要。 这包括评估营养素的摄入量，并根据需要调整饮食和补充剂。

结语

素食和纯素饮食可以是健康且可持续的饮食方式，但需要更细致的规划和关注。通过了解潜在的营养风险，并采取相应的措施，素食者和纯素食者可以确保满足自身的营养需求，并拥有健康的生活方式。 记住，寻求专业人士的建议，例如注册营养师或医生，可以帮助你制定最适合你的个体化营养计划。


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00:20 今天讨论素食者如何确保满足营养需求。

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01:30 素食者应该从哪里开始着手，以确保获得所需的营养？

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02:11 限制饮食会增加营养不良的风险。

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02:29 如果需求量大，我们可以讨论肉食者可能缺乏的营养。

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02:59 我自己有过纯素食和素食的经历。

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04:13 我曾经在纯素杂志上发表文章，指出他们锌缺乏的风险很高。

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05:03 我认为我后来出现的一些健康问题是由于饮食限制和营养不良造成的。

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05:21 素食者和纯素食者可以通过补充剂获得比大多数人更好的营养。

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05:47 动物来源的蛋白质通常比素食和纯素食来源的蛋白质含有更多的营养。

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06:28 肉类，特别是红肉，营养非常丰富。

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06:59 除了乳制品，所有植物来源的蛋白质在微量营养素含量方面都比动物食品差。

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07:19 即使是正常饮食，也很难从食物中获得100%的政府建议每日摄入量。

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08:19 我们的祖先总是努力从食物中获取足够的营养。

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09:22 现代工业化农业导致植物性食物的营养价值降低。

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10:21 纯素食者和素食者面临更多挑战，因为植物来源的蛋白质微量营养素含量较低，且某些营养素难以从植物中获取。

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11:01 我会讨论哪些是纯植物饮食者几乎肯定需要补充的，以及哪些是需要特别关注的。

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11:46 重要的是了解潜在的缺陷，以避免营养不良。

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12:01 营养不良对人们的健康和福祉影响很大。

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12:23 我们要讨论维生素B12。

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12:35 我见过维生素B12缺乏的案例。

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13:22 维生素B12对运输氧气和神经系统健康至关重要。

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14:51 维生素B12缺乏可能导致神经系统问题，如疲劳、记忆力减退、神经病变、幻觉和精神错乱。

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15:48 一旦维生素B12缺乏到一定程度，就无法补充，神经系统会逐渐退化。

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16:43 为什么一旦维生素B12严重缺乏就无法恢复？

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17:40 即使主流医生也会定期检测维生素B12，因为神经系统问题通常被认为是正常的，直到一定程度。

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18:06 如果你是素食者或纯素食者，绝对值得检测维生素B12。

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18:19 即使血液测试水平正常，服用高剂量维生素B12的人也会感觉更好。

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18:48 甲基丙二酸和同型半胱氨酸是检测B12水平的更敏感的指标。

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19:39 维生素B12缺乏会导致严重的健康问题，而且一旦缺乏到一定程度，就很难修复。

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20:10 素食者和纯素食者应该检测维生素B12并补充剂。

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20:39 维生素B12是水溶性的，人们很难吸收。

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21:32 服用大剂量的维生素B12通常是安全的。

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21:54 素食者和纯素食者应该补充维生素B12吗？

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21:54 维生素B12是细菌发酵的产物。

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22:43 维生素B12主要存在于动物食品中，因此建议补充剂。

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25:03 动物体内的细菌产生维生素B12。

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25:32 产生B12的细菌更喜欢以动物产品为食。

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26:03 维生素B12缺乏会导致严重的健康问题，应该进行检测。

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26:03 接下来讨论铁和锌。

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26:29 男性更容易缺锌，女性更容易缺铁。

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26:58 基因可能导致铁和锌的缺乏。

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27:20 基因是影响营养缺乏的因素之一。

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27:20 为什么人们需要关注铁和锌？

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27:31 铁对运输氧气至关重要，缺乏会导致贫血和甲状腺功能问题。

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28:34 锌缺乏可能导致多种健康问题。

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29:33 锌对免疫系统和激素至关重要。

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30:14 锌对DNA的完整性和功能至关重要。

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30:52 植物性食物中含有铁，但不容易被吸收，基因也起作用。

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30:52 血红素铁更容易被人体利用。

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32:27 铁会滋养肠道中的细菌，不易吸收的铁会滋养有害细菌。

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33:12 过多的铁会导致身体生锈。

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34:10 补充铁剂更容易过量，可能产生不良影响。

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34:30 铁是最不适合补充的营养素。

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34:59 妇女在生育年龄最容易缺铁，而此时她们更有可能选择低铁饮食。

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35:41 脾脏提取物是一种容易获得高质量铁的方式。

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35:59 乳铁蛋白可以防止有害细菌消耗铁，并帮助吸收铁。

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36:17 维生素C可以帮助吸收植物性食物中的铁。

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37:17 补充锌剂可以有效提高锌水平。

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37:34 植物性食物中锌含量不高，很难从饮食中获得足够的锌。

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38:03 每天吃一两磅红肉可能会让人感觉更好，原因之一可能是锌。

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38:17 植物性食物中含有足够的蛋白质。

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38:41 植物蛋白通常伴随碳水化合物，如何避免？

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39:11 坚果和种子富含蛋白质，几乎没有碳水化合物。

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39:50 很难从植物来源获得不含大量脂肪或碳水化合物的蛋白质。

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40:06 获得高蛋白而不含大量碳水化合物和脂肪的唯一方法是通过提取物，如米蛋白粉。

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40:50 素食者和纯素食者的问题在于缺乏微量营养素和某些氨基酸。

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41:10 应该告诉素食者和纯素食者他们缺乏维生素B12和铁等微量营养素。

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42:00 鸡蛋和乳制品含有完整的氨基酸。

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42:29 补充锌剂是解决锌缺乏的有效方法。

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42:34 建议女性素食者或纯素食者每天补充10-15毫克锌，男性补充15-20毫克。

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42:59 锌应该随餐服用，以避免恶心。

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43:21 有些人需要大量的锌。

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44:09 锌应该随餐服用。

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44:35 接下来讨论碘。

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44:35 不建议高剂量补充碘。

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44:35 碘通常存在于鱼类、海藻和乳制品中。

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45:21 如果不摄入鱼类、海藻和乳制品，容易缺碘。

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45:21 市场上的大多数碘补充剂都过量了。

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45:54 碘对甲状腺功能至关重要。

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46:35 如果不想服用补充剂，可以开始食用海藻。

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47:03 海带含有大量的碘，只需少量即可。

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47:22 食用海藻是否需要注意钠的摄入量？

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47:22 更担心碘过量而不是钠过量。

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48:38 接下来讨论维生素D3、镁、B1和B7。

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49:06 维生素D3主要从阳光中获得。

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49:36 海鲜含有维生素D3。

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50:02 植物性食物中含有维生素D2。

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50:26 纯植物饮食者需要补充维生素D3或从阳光中获取。

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50:55 镁对压力、焦虑、能量、睡眠和肌肉放松有益。

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51:12 任何人都有可能从饮食中缺乏镁。

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51:29 植物性饮食更容易缺镁。

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51:51 杂食者更容易从食物中获得足够的镁。

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52:13 使用Chronometer等应用程序检查是否满足镁的需求。

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52:13 血液测试无法准确反映镁的储备。

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52:44 压力越大，需要的镁越多。

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53:12 大多数人需要比RDA更多的镁才能达到最佳状态。

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53:12 每个人都应该补充镁。

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53:43 维生素B1对能量产生和神经系统功能至关重要。

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53:59 大剂量维生素B1是我最喜欢的治疗神经病变的方法。

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54:25 补充维生素B1可以帮助缓解神经病变。

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54:38 缺乏B1会导致神经系统疾病。

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55:06 维生素B1会被压力和碳水化合物消耗。

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55:58 酒精会消耗维生素B1。

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55:58 很难从食物中获得足够的维生素B1。

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56:23 某些坚果含有维生素B1，但含量不高。

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57:21 大多数人服用低剂量B族维生素效果良好。

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57:48 生物素是维生素B7，对能量产生至关重要。

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58:18 很难从食物中获得最佳剂量的生物素。

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58:18 我认为普遍存在生物素缺乏症。

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59:01 很难从天然食物中获得高剂量的生物素。

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59:16 生物素缺乏的迹象包括头发、皮肤和指甲问题、疲劳和失眠。

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01:00:13 是否应该在服用B族维生素的同时额外补充B1和B7？

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01:00:13 补充B族维生素是明智的选择。

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01:00:59 在特定情况下，可能需要更多B1、B2、B3、B5、B6、B7、B9和B12。

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01:01:26 什么是高剂量？

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01:01:49 B1的RDA约为1毫克

00:01

Hello and welcome to the Rejuvenate podcast. I'm your host, Chrissy Hawks, and I'm here with my co-host, Elwynn Robinson, the creator and founder of Genetic Insights and the author of the Rejuvenate Blueprint. And we are carrying on our practitioner series, so today's episode is part four of our deficiencies podcast. 语法解析

00:20

step within the Rejuvenate Blueprint. So please, if you haven't checked out any of those episodes, the links will be in the description below. I highly recommend it. We're looking at it from a point of view as a practitioner would speak to their client, but there's so much information in there, especially for those of you listeners, and I know you're there, who really like to dive deeper into what things are, how they work, and figuring everything out. Please, please, please do not miss these episodes. 语法解析

00:48

So today we are looking at essentially how can someone that is vegetarian or vegan make sure that they are really meeting their nutritional needs. Our previous one was really looking at it from a point of view of just anyone in particular, but now we're focusing directly on vegans and vegetarians mainly. So I know, Elwynn, I've talked to you about this because my daughter's a vegetarian and I've been very… 语法解析

01:14

concerned or worried to make sure that she's actually getting all of her macros and her micros that she is. So what would you say, or where would you say is the first step for someone to begin looking at to make sure that they're getting what they need? 语法解析

01:30

Well, yeah, good question. So before I get into that, I want to address the responses I can just hear from some people. So first of all, obviously, if you are a meat eater, let's put it the other way. If you're a vegetarian or vegan, you're probably not watching my podcast anymore. I used to have a big following of vegan people, but you might be. So let me just address the potential responses. 语法解析

01:56

arguments the potential um disagreements that might come up right at the outset so first of all whenever you're restricting your diet to any degree nutritional deficiencies are more likely um 语法解析

02:11

We could, and maybe if there's a demand for it, we will do an episode at some point about the nutrients that you're more likely to be deficient in if you're a carnivore. And there would also be a list there, right? It's a different list, but it is a list nonetheless. So first of all, please don't feel like you're being persecuted. 语法解析

02:29

and that Chrissy's coming from like a 1950s kind of perspective of, oh my God, what if you don't eat, you're immediately going to die. It's not that. It's actually because Chrissy is well-informed in the nutrition world, and she knows what I just said, right? Whenever you're restricting your diet, the nutritional deficiencies are always more likely. That's the first thing. Second thing, for anyone who doesn't really know me that well, who hasn't known me for a long time, you may not know this about me. For the first four years of my life, I was vegan. 语法解析

02:59

Between zero and four, I was vegan. Then between four and about 27, I was vegetarian. And then between 27 and 35, I was vegan again. So, and I'm now 44 at the time of filming this. So 语法解析

03:18

This is not coming from a place of a meat eater talking down to vegetarians or vegans who hasn't given it a proper go. I guess that's the point that I want to make. I also want to let you know that although I've changed my mind about a lot of things over the years, I've been very consistent with this. Back when I first started my health, you know, quote, unquote, career for my normal job, I was a raw vegan at the time. I did that for three years. 语法解析

03:47

And my first ever published article in a published magazine was in that raw vegan magazine telling them that they were at a high risk for zinc deficiency and that they should supplement zinc, which they were not a fan of. So I just want to let you know, even while I was 100% identified with this, when I did these diets that I just said, when I say I was a vegetarian or whatever, I don't mean I was eating a little bit of fish, a little bit of chicken. I mean… 语法解析

04:13

zero. I did not eat any animal flesh until I was 35 years old. And then, you know, it's more like fish until I was 40, the vast majority of it. So I have given it a proper go. And I can say that, yes, like the scaremongering about how you're just going to drop dead if you don't eat meat for a day is not true. But I will also say, 语法解析

04:39

I do think some of the health challenges that I later developed were due to eating the diet with this particular restriction and developing certain nutrient deficiencies. Now, were those nutrient deficiencies inevitable? Could I have avoided them? Is the million-dollar question if you're a vegetarian or vegan, and that's what I want to address today. Yeah, I think that in this day and age… 语法解析

05:03

it is possible to have a better nutritional intake than most people, including most people who eat animal foods as a vegetarian or vegan. It is possible, but it absolutely does require more supplementation. 语法解析

05:21

And so that's before we get into individual nutrients, which I know I'm going to do most of the time, Chrissy, to answer your initial question. That's my first concern with vegetarianism and veganism. And it's something that I think we're going to do a demonstration of this day, but we've done a few demos recently where I show that overall, and again, this is a generalization, but animal sources of nutrition, 语法解析

05:47

protein generally come with more nutrition than vegetarian and vegan sources of protein. There are some exceptions like dairy, you know, really doesn't come with that many nutrients except for very high levels of a few nutrients and a good selection of amino acids. But 语法解析

06:07

But certainly meat, especially red meat, ruminant animals, land meat, animals that eat mainly grass, are very nutrient dense. And then some seafood, especially certain shellfish and generally oily fish like salmon, are very nutrient dense. Yeah. 语法解析

06:28

And then maybe, you know, like pork is in the middle and chicken's a little bit less nutritious and eggs are a little bit less if you include the white. And so, you know, it's a spectrum when it comes to animal foods. 语法解析

06:41

But with the exception of maybe dairy, all plant sources of protein are inferior when it comes to the level of micronutrients that they contain with them compared to animal foods. So even before we get into all the specific nutrients, which is what we'll spend most of the time doing, just realize that 语法解析

06:59

If you're eating vegetarian diet, if you're eating any diet, so let's actually start with this. It's difficult to get even 100% of the government recommended daily intake from your food. The less you eat because you're trying to diet, because you're trying to lose weight, whatever, the more difficult it is. 语法解析

07:19

Because then you're going to have even more of the nutrients come with the less calories that you're now eating. The more you have digestive issues, the more difficult it is because your body is not maybe able to handle as much food or more commonly, it's not able to break down the food well enough and bring it in. So for anyone… 语法解析

07:39

you know, an omnivore, someone who's willing to eat anything, even for that person, it's fairly challenging meeting all your nutritional needs from the diet. Um, 语法解析

07:49

And I don't think, I don't believe, and this is hard to know for sure, but I don't believe this is a new situation. I think that our ancestors throughout the ages have always had this challenge. And so, you know, different tribes and different locations, they developed all kinds of often very complex and time-consuming behaviors. So, you know, for instance, if we are talking about plant foods to soak them, ferment them, like break them down so that the nutrients are more available, you know, 语法解析

08:19

And then, you know, with animal foods, the same to some degree. Like there's always been a lot of work gone into by our ancestors to try and get enough nutrients from our food. So that's always been the case. 语法解析

08:29

In this day and age, it should be easier because we can get food throughout the world. Very few of us… You would think it would be easier, but it's not always the case, is it? Yeah, yeah. Very few of us actually have to struggle to be able to afford food these days, so long as we're not picky, at least, in most countries. But there is definitely an issue where because of the… 语法解析

08:57

uh modern industrial farming practices got been going on for the last 200 years or so there is less nutrition in the in the plant food than there used to be and this affects you even if you're a carnivore because um the animals are eating the plants and then you're eating the animals so still there's less nutrition which is partly why the wild oily fish that often are in the 语法解析

09:22

away from humans that are eating still a kind of natural diet in the sea and kind of why the animals that eat grass, which not a huge amount has been done to deplete the grass of nutrition, are better off. And so do have better nutrition than most other foods in terms of the density of micronutrients per calorie or per unit of digestion required in order to digest them. So 语法解析

09:51

So it's always a challenge for everyone, but it is in many ways more of a challenge for vegans and vegetarians, especially vegans, for a couple of reasons. First of all, what I just said, that the protein sources lower in micronutrients from most plant sources than most animal sources. And then second of all, that there are specific nutrients which are either very difficult to get enough of from purely plant sources, 语法解析

10:21

like vitamin B12. We'll talk about that first. That's probably the most well-known one. But second of all, there might be things that actually a lot of people are struggling to get enough of, but it is actually more difficult overall if you are on a plant-based diet. 语法解析

10:39

Like magnesium would be a version of that or perhaps choline. So we'll talk about all of those. I'll talk about the things that you almost certainly have to supplement like vitamin B12 if you want to be 100% plant-based versus some of the things that you want to have an eye on maybe in general, but you especially want to have an eye on if you're a vegetarian and vegan. 语法解析

11:01

Right. Okay. I mean, going back to the previous episode when we were really looking at chronometer and you were showing as well, especially for the, you know, nutrients in a carnivore diet, you know, that, as I said in that episode, it's very eye-opening. And so looking at it from this point of view as well, I mean, there's just a lot more for… 语法解析

11:23

As you were saying, those animal meats are just much more nutritionally dense when we look at it as in the bulk against it in comparison. But like you were saying at the beginning, it doesn't necessarily mean that it's better. I mean, like everybody has their option, their choice. What this is really about is staying informed and understanding where the pitfalls may lay or lie in that regard so that you do not… 语法解析

11:46

end up with a nutritional deficiency because as we've noted, and that's why it's one of your steps in the Rejuvenate Blueprint. Yes, absolutely. I am still often surprised at how big a difference deficiencies make 语法解析

12:01

in people's health and well-being. And so this is very important. And as you said, we've just done a whole series about it. So if you need an introduction to that concept, check that out. We're going to kind of dive straight into it and talk about the things that are most relevant if you're a vegetarian or vegan. Perfect. So, I mean, you have your list. Do you want to kick it off with vitamin B12? Yes, vitamin B12. 语法解析

12:23

I have actually seen a case of a deficiency of this. I don't see many because, again, as I said, I haven't had many vegetarian vegan clients for a while, but I did see one last year where the person was – 语法解析

12:35

Not to the point where it's life threateningly low, but significantly low. Who had been following not even a vegetarian, a purely vegetarian diet, but more like a plant based diet where it was largely vegetarian and, you know, avoiding all red meat. And I believe avoiding fish as well. And so, yeah. 语法解析

12:54

Honestly, vitamin B12 deficiency is a concern, again, even for people who eat meat. This is something that's potentially a problem for anyone. The reason why it's so concerning is the B vitamins are essential for a million things, but just to give a couple of highlights, which hopefully will be memorable. So one of them is that they're essential for transporting oxygen through the red blood cells. So basically a lack of B12 can lead to a specific type of anemia. 语法解析

13:22

Anemia is pale, weak, low energy, cold, all of that kind of stuff. It's not good. We talk a ton about mitochondrial energy and stuff like that in these episodes over and over and over again. And we talk about all the more advanced elements of it. But one of the most basic elements is just getting enough oxygen to the cells to create energy. And so a lack of vitamin B12 will do that. 语法解析

13:48

Vitamin B12 is essential for the health of the nervous system. That's the other one that I'd really focus on. And usually… 语法解析

13:56

When a person is deficient in B12, it's nervous system impairments that will actually show up first, more commonly than micro or macrocytic anemia, which is the type of anemia that B12 tends to lead to. And nervous system problems can show up in all kinds of ways, but it could be things like fatigue, but it could be things like memory loss, lack of focus, 语法解析

14:23

But it could also be things like neuropathy, so where you get numbness and tingling or pain for no reason. It could be hallucinations. It could be delusions. It could be psychosis. It could be all of those kind of things. It's really serious. If you ask a lot of people what they actually find even more scary than dying, and it's kind of going insane. And I'm not saying, obviously, B12 deficiency will do that overnight, but it's 语法解析

14:51

like emotional dysregulation is not usually listed. Like if you were to just Google it, but I see it as one of the early symptoms of B12 deficiency and the person who 语法解析

15:01

had the B12 deficiency who came to me, actually emotional dysregulation was one of their challenges why they came to me in the first place, despite doing everything right, eating this healthy plant-based diet and doing meditation and doing this and doing that. And they were extremely difficult to regulate their emotions. And I definitely believe that B12 plays a part in that. The other reason why B12 is so important, and it's such a big deal that even mainstream medical doctors do fairly often test for it, is certainly if you tell them that you're 语法解析

15:30

vegetarian or vegan, other than the anemia, which is one of the reasons that they're focused on it, is because once you become deficient in it, beyond a certain point, it is actually impossible to replenish it. And then there's just this gradual… 语法解析

15:48

degradation of the nervous system, which is extremely unpleasant. It's relatively rare because it is tested for routinely, even by normal mainstream medical doctors. But it is a concern for that reason. So with most deficiencies, like it might, you know, they're all quite rare in terms of what doctors recognize anyway. I'd say they're more common than doctors are aware of, but whatever. They're reasonably rare. 语法解析

16:20

But even if you're in the ICU because of a nutritional deficiency, generally just give the person nutrient and they get better. It's pretty miraculous how easy it is to fix. Not the case of vitamin B12. That's the point. Sorry to interrupt. I was going to ask, why do you think that person, once they're so deficient, that they cannot come back from it? 语法解析

16:43

I don't know. I think that's a human biology thing. I don't have the answer to. I don't know if it is known. But I just know that, you know, five years before it gets to the point where you might end up in an emergency room, it already can be too late to replenish those stores. There's something about the way that it works. And so that's why it's something that they do monitor. Just like with heart disease, you know, they say it's the silent killer. Like, you're like, I'm fine, I'm fine, I'm fine. And then you drop dead. So it's important to test to make sure that you're not 语法解析

17:12

close to dropping dead without realizing so it's the same with b12 you know like a lot of the nervous system issues are considered you know normal ish up until a certain point or they're considered to be in the psychiatric category rather than the physical health category um so yeah vitamin b12 deficiency big deal it's such a big deal that i see even some militant kind of vegan infos and stuff do talk about it and how you should get a b12 shot and stuff like that so 语法解析

17:40

I would say if you're a vegetarian or vegan, it's definitely worth testing for. As I said, testing is not that uncommon. And so it's reasonably cheap. Your doctor might just do it anyway for you. But even if they don't, you can do it yourself. My advice would be to get it to the top end of the range in general. And especially if you don't be like satisfied because it's like, okay, like because… 语法解析

18:06

There is also a thing that just because it's in your blood doesn't necessarily mean it's getting to the cells. And so anecdotally, I know a lot of people, including vegetarians and vegans, but not necessarily only vegetarians, 语法解析

18:19

even when their blood test levels are quote unquote normal, if they take high doses of B12, they suddenly start feeling better. Like, oh, my fatigue is gone. Oh, you know, I'm able to sleep better or whatever it may be. Like it makes a big difference anyway. And so there is a more sensitive test called methylmalonic acid, which is one of the many, many markers in the NutraVal that we often talk about. So that's a more sensitive way. So that's not testing B12. That's 语法解析

18:48

But if that's elevated, that's a sign that you have low B12. Another sign that you have low B12 and a marker that's maybe a little bit more easily available would be homocysteine that we've talked about before. Although homocysteine is kind of low level of potentially a few nutrients, like also B6 and folate. But yeah. Right. Okay. So then that's a big one. That is a really big one because I think that's probably the only… 语法解析

19:15

vitamin that I've heard of that has such detrimental effects if it's so deficient? There's horrific effects for all of them if you are so deficient. The distinction with this is how difficult it is to fix once it gets to that point. You know, with all of them, scurvy and rickets and beriberi and, you know, most of them have the severe deficiency 语法解析

19:39

diseases related to them, but almost universally, if you just give the person high enough levels, maybe even IV infusion, they will start to feel better pretty quickly. The challenge with B12 is that you can get to the point where that doesn't work. Okay, pretty serious. So what the takeaway is here is test for it. Test for it and make sure that you are supplementing anyway, because no matter what, vegans and vegetarians aren't able to get it from their diet. They must supplement. Is that right? 语法解析

20:10

So some of them would even dispute this. So B12, actually, let me address the test thing first. 语法解析

20:16

and then remind me to go back to that so i've always been a big fan of testing some people hate it the truth is b12 is one of those nutrients that you really can't overdo very easily um and you'll see a lot of the supplements are sold they're like ten thousand percent of the recommended daily ounce totally fine like so b12 is water soluble a 语法解析

20:39

A lot of people really struggle to absorb it even. Sometimes they're missing this thing in their stomach, which is a genetic component too. So there's like getting it from your mouth to your digestive tract, getting it from your digestive tract into the bloodstream, getting it from the bloodstream to the cells. That's like the simplified version. All of those need to work well. B12 can fail at each of those points. And so taking really large doses daily, 语法解析

21:06

tends to be safe compared to almost anything else, compared to most foods. I mean, nothing is 100% safe. There's always someone who has some problem. But, you know, like I've been to the doctor and had my B12 be like so elevated that it's like beyond their reference range. And then they're like, have you been taking a B12 supplement? Yes. Okay, that explains it. Done. There's like no issue with it. So, yeah. And what was the other thing? 语法解析

21:32

Well, essentially that somebody that is vegan and vegetarian should supplement no matter what. Is that true? Yes. So, all right. So B12 is technically not found in, not the product of animals or plants, it is a product of fermentation. So it actually comes from bacteria. It's bacteria who produce it. 语法解析

21:54

Some people say that some plant foods, like say spirulina, have B12 in, although this is a bit contentious. Like some batches do, some batches don't. And I think this is down to maybe the issue that it is a fermentation thing again. So maybe the spirulina ferments in a certain way. Maybe it has it. Maybe sometimes it doesn't, whatever. Yeah. 语法解析

22:16

but it's a lot more dicey whether it's ever in plant foods. I think like sauerkraut, for instance, that's like a classic fermented vegetable. Again, it could have it, but it could also not have it. So it's much more reliably in animal foods. So yeah, the purist may say, well, you could get it from plant foods. As I said, technically true, but unreliable, which is why I would still supplement. 语法解析

22:43

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23:06

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24:12

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24:35

To get your unique genetic health reports, go to geneticinsights.co and use code REJUVENATE to get 20% off today. That's geneticinsights.co using coupon code REJUVENATE to get 20% off today. Well, great. So it's a product of fermentation. So essentially, then what I'm understanding too is that when the animals eat, then their bacteria are acting upon it and producing the B12 from something within the 语法解析

25:03

I mean, I think it's more that the bacteria that create B12 settle on animal products, right? So it's like a dead animal a lot of the time or maybe it's, you know, the milk. Potentially, yeah, the bacteria in the milk may be producing it. But yeah, not necessarily. It's more just that… I think it's more just that the bacteria that create it are more likely to… Because different bacteria like to feed on different things and they seem to prefer to feed on animal products. That's my understanding. Okay, great. Okay. 语法解析

25:32

So something definitely worth testing because if you are deficient in it, you don't want to go down that road. Okay. Beautiful. So what is next on our nutrient list for vegans, vegetarians? So I put a couple together here. I'll talk about together iron and zinc. So I mentioned zinc before how, you know, my first ever published article was about the vegans' need for zinc. So both genders can definitely end up deficient in both. 语法解析

26:03

in general. So even if you eat meat, just like I said about B12, but it is more common if you're vegetarian or vegan, it doesn't really matter in this case. And I want to kind of, some of them vegan makes much more of a difference than others. And this one, basically in either case, it doesn't make much of a difference. And so men especially tend to have more of an issue with and become more depleted in zinc. 语法解析

26:29

and women especially tend to get more depleted in and have more of an issue of iron. But both can suffer with both. And I think a very, very good point here in referring back to genetics is there could be a genetic tendency or predisposition to deficiencies in these, correct? 100%, yeah, thank you for pointing that out. Yeah, that's true for B12 as well, it's true for every single nutrient I'm going to cover today. There'll be a report about it in Genetic Insights about whether you have a genetic tendency to have it lower 语法解析

26:58

And absolutely right, that's another factor that, because you might say, well, this person's vegan and they didn't have a deficiency, so, you know, why should I? And there could be all kinds of answers to that, of course, but one of them that can be very significant, as you say, Chrissy, is genetics, yes. Okay. And people want to pay attention to iron and zinc. Why? Yeah. 语法解析

27:20

So everything I said about B12 in terms of anemia applies to iron, right? So iron is that essential thing for transporting the oxygen. It's certainly not the only thing that it does. 语法解析

27:31

But generally, that's how we look at it. Just to simplify things, anemia is usually the first thing that they're going to be focused on with low iron. Another one that I'm focused on is thyroid function. So you need iron in order to get enough active thyroid hormone into the cells. 语法解析

27:49

um but yeah usually it's it's a focus on because it creates anemia what is anemia lack of oxygen going to cells what does that mean lack of energy being produced by the mitochondria which means everything could go wrong right so it is a big deal and again iron like vitamin b12 is one of the only nutrients that normal mainstream doctors will actually test you for because it is so important because it is so crucial um 语法解析

28:13

Now, zinc is an interesting one. I didn't tell you about this actually, Chrissie, but I've arranged for the interview, hopefully it will happen, otherwise we might edit this out, with someone who believes that zinc deficiency is almost universal and that replenishing our stores of zinc will… 语法解析

28:34

kind of like resolve every health problem. Now, he's actually not the only one I'm interviewing him because I'm interested in this protocol. But there are a bunch of people who feel that way that like most of our health problems actually come down to zinc deficiency. Now, you know, there's obviously a bunch of people out there with different opinions. I've heard the same thing about iodine, how iodine deficiency causes everything. I've heard the same thing about 语法解析

28:55

copper, how copper deficiency. I've heard the same thing about magnesium, how magnesium deficiency. So, you know, there's a few nutrients. And even though when you become obsessed with one nutrient, you tend to overstate its value. I think in the case of some of them, and magnesium and zinc would be on the top of my list, 语法解析

29:13

It's easy to start to fall into that belief because they are so important. It's actually hard to define what they do because they kind of do everything. But some of the most common reasons that people like to focus on zinc are for the immune system. That would be one. We've talked about how important the immune system is before. 语法解析

29:33

in terms of like out of the top 10 things that kill people, the vast majority are directly caused by problems with immune function and the rest are indirectly caused by problems with immune function. Zinc is this crucial factor for immune function. So that's huge. Zinc is crucial for hormones. Um, 语法解析

29:52

especially for men, levels of testosterone and even DHT and other stuff that we talked about, all very dependent on zinc and can easily be improved by adding zinc in many cases. But for reproduction in general, for men and women, it's really, really, really crucial. For the integrity and function of our DNA, 语法解析

30:14

There's so many things I could go on and on. Like as an anti-aging thing, it's really big. There's so many things that are potentially great about zinc. So the challenge is, so with iron, that… 语法解析

30:29

There is plenty of iron in plant foods, but generally it's not well absorbed and usable, especially for some people. And why is that? Genetics play a role in that again. So there's this form of iron called heme iron, which is the form of iron that is found in blood that… 语法解析

30:52

For some people more than others, as I understand it, genetics is one of the big factors with it, is much more easily utilizable by the body. And some people do okay with other forms of iron, but some people don't. I remember back when I was a vegan and telling everyone that it could work, as long as you supplemented, and having this lovely woman 语法解析

31:19

explained to me in detail how she really really tried it she was so convinced she didn't want to do it because of animal cruelty and she didn't want to eat me because of animal cruelty and she tried the supplement she tried this she ended up in hospital with severe levels of anemia she was going to die and they told her the only way that she would be able and i think i mean the the 语法解析

31:41

there's some kind of IV, something that they gave her, but they said, “In order to keep coming back here, you're gonna have to start eating heme iron.” And as soon as she did, everything was better and she's transformed and all the rest of it. Now, that's an anecdote. I know there's other anecdotes of people who are just fine with plant-based iron. So I'm not saying it's universal, but I'm saying, and there's obviously, this is just something that happened to me very early in my career, but obviously there's plenty of evidence for it. Some people really need that heme iron, 语法解析

32:10

The other problem is, so some people are okay with the plant-based iron or even the synthetic supplemental iron. But the problem is all iron feeds bacteria in the gut. And so the less easily absorbed it is, 语法解析

32:27

the more problems you're going to have with it feeding bacteria that you don't want to feed. And so it's problematic in that way as well. And that's why a lot of people and people in the Ray Peet community, you know, focus on this and talk about this a lot. But it's not the only one. There's a bunch of people out there, again, 语法解析

32:49

who believe that actually too much iron is the thing that causes us to age, that it's like the number one root cause health problem, because it kind of acts like a free radical. It's very destructive to everything that comes across its path. So if it stays in the digestive tract, 语法解析

33:12

it feeds a bad bacteria. If it does manage to get into the bloodstream and then get distributed, if it's excessive, then it has this damaging impact on everything it touches. It kind of rusts the body systems. So that can happen with excess heme iron just as much. Sorry, just to clarify that. But basically, sorry, that's what I was going to say is with the 语法解析

33:43

if you supplement iron then it's more likely to feed the bad bacteria but if your body is able to absorb it then okay that's good then you've got enough iron but if you're supplementing you might be easily supplementing too much iron which then means it potentially goes to the other side of the bad uh potential impact which again can also happen with meat but it's just with supplementation it's easier to overdo it than by eating food generally that's all um so 语法解析

34:10

Usually I say it's fine to supplement. Iron's probably, just looking at my list here, it's like the only exception where actually calcium's also not great to supplement either, but it's certainly a lot better than iron. We'll talk about calcium in a bit. So iron is the most problematic to supplement. And so… 语法解析

34:30

And it's a shame because it's usually women who want to be vegetarian and vegan. It's actually women usually in their childbearing years. There's not usually many 70-year-old women who are converting to veganism for the first time. Nor is it usually women before that time either. So it's unfortunate that it's women just when they're most likely to become deficient in iron will then go to this diet, which is low iron, 语法解析

34:59

If they supplement iron, maybe the body doesn't absorb it very well, then it can create dysbiosis. If the body does absorb it very well, then okay, that could be fine, but then they could also easily be overdoing it. So it's a whole thing. It's potentially a challenge. And so there's no easy answers with this one. 语法解析

35:19

I would say some tips would be if you are not super, super strict with it, like if you just don't want any meat on your plate, but you're all right to have it in a capsule, then having something like I recommended to you, which is like a spleen extract that had real heme iron in it, Chrissy, that's like an easy way of getting good quality iron that your body can really utilize. 语法解析

35:41

If you do have to supplement with the less ideal versions like ferrous gluconate or whatever, then I would recommend having it along with something like lactoferrin, which first of all, 语法解析

35:59

some degree prevents bad bacteria consuming the iron and then second of all can help with the absorption of the iron um and then also you know there are other things like having vitamin c uh so this is where because there is iron in plants as i said the challenge is there so if you have 语法解析

36:17

vitamin C or vitamin C containing foods with the iron or iron containing foods then that does help with the absorption of that iron so there's certain things you can do to improve the situation with plant foods so and I would do all of them you know I would take something like lactoferrin to reduce the amount that it's being eaten by the bad bacteria and I would you know supplement with it 语法解析

36:44

Probably, I mean test for it. Test to make sure that you actually need the iron. But if you're a woman who's menstruating, you're unlikely to have an excess amount. It's very unusual. So in that case, you could probably supplement a small amount as a vegetarian just to be safe if you really are against testing. Zinc is easier in one sense because zinc supplements work just fine to raise your zinc levels. So that's good. 语法解析

37:17

The highest plant sources of zinc don't have much zinc. I think pumpkin seeds is the highest of all. And you'd have to eat so much pumpkin seeds every day to just hit the recommended daily allowance of zinc, let alone maybe what's more of an optimal level of zinc. 语法解析

37:34

So it's hard to get enough zinc from a diet full stop. I think this is one of the reasons why people, not everyone, of course, but some people do feel better when they start eating a pound or two of red meat a day. There's several reasons for it, but one thing could be the zinc. It's funny, you know, there's such an obsession with protein. And 90, you know, if you are one of those vegetarians or vegans listening to this who can empathize more with your daughter than you, Chrissy, of like, oh, I wish these people would stop telling me I need protein. 语法解析

38:03

Usually what these people say is you need to eat more protein, you need to eat protein. And there's nothing more annoying to a vegetarian or vegan because usually they're quite informed and they know full well that there is plenty of protein from plant foods. And they are correct. There is plenty of protein. 语法解析

38:17

There are certain amino acids which are lower, which we're going to talk about, but you can easily get enough protein from plant foods. I do not doubt that for a second. I've got a quick question. I was going to say, maybe your problem is going to be my question. Okay, go ahead on. Yeah, I was going to say, because my question there would be, but with that protein, it also comes with carbohydrate, right? 语法解析

38:41

And especially if somebody is potentially not wanting that carbohydrate or needing to stay away from it for insulin spikes or other things, how would somebody get around that? The protein doesn't necessarily come from carbohydrate. Nuts and seeds, especially seeds, are full of protein and there's pretty much no carbohydrate. So that would be the easy answer that a vegetarian would give you about that one. Yeah, but I mean, you can't eat that in massive quantities to try and like limit your carb intake. 语法解析

39:11

Well, you can, I mean… Well, you can, but I'm not saying it's… I don't know if you want to. But that's a ketogenic diet, right? Ketogenic diet is, you know, moderately high protein-ish, high fat, and that's where you get your calories. I mean, that's absolutely doable. You can absolutely do a ketogenic diet plant-based. 语法解析

39:30

Would you want to is a different question. I know what you mean though, Chrissie. I think what you're getting at is it's very hard to get protein from plant sources that don't come with a load of other calories from either fat or carbohydrates, right? Yes. Which is accurate. The only way you can get high protein without larger proteins 语法解析

39:50

amounts of carbohydrate and fat is through an extract like a protein powder, like a rice protein powder. But there are no natural plant foods that are high in only protein. Like there are natural animal foods that are high in only protein, you know, like a very lean steak or 语法解析

40:06

or, you know, some of the shellfish that we talked about, or the non fatty fish, they are, you know, over 90% of calories can often come from protein that never ever happens in the plant kingdom. So that is that is absolutely correct. Yeah. What I was going to say is the problem, you can absolutely get enough protein from a vegan vegetarian diet. The problem is that 语法解析

40:30

it's the nutrients that come with it that are lacking like the ones that we're talking about here and certain amino acids are also lacking like we're going to discuss so i would recommend to anyone who does have a client patient son daughter husband wife whatever who 语法解析

40:50

is vegetarian vegan stop telling them they're not getting enough protein they probably are start telling them they're not getting enough vitamin b12 up probably irons again all the rest of what we're talking about here because when you say protein it actually diminishes your 语法解析

41:10

authority and position to give them advice because you're wrong. So as soon as you start giving advice and you're wrong, then even if you're like, well, by protein, I mean something else. Well, someone who's very fixed on a certain diet, they're not going to give you any leeway in that regard. You've got to be accurate in what you actually say to them, right? So if you can say 60% of people… 语法解析

41:31

who eat a plant-based diet are deficient in vitamin b12 that's very specific rather than i'm worried you're not getting enough protein first of all it's not specific but second of all it's not even valid right they they probably are getting enough ish they might not be getting enough uh you know to put on a load of muscle or something but they're almost certainly getting enough to to do you know basic functions it's really it's not the protein that's the problem especially if they're um 语法解析

42:00

if they're a vegetarian, not vegan, right? Because there's very complete amino acid profile in eggs. There's very complete amino acid profile in dairy. So other than a couple of exceptions, which we're going to talk about. So it really is more than micronutrients. That's the problem. Like B12, number one, iron, zinc. So back to zinc, you can get enough from supplementation and it's not as dangerous to overdo it as it is with iron. And so that's why… 语法解析

42:29

I would say if you are vegetarian or vegan, especially if you're a woman, 语法解析

42:34

maybe supplement 10, 15 milligrams a day, maybe more, but at least that. If you're a man, maybe 15 to 20, and then you're fine, probably. That's like a really, unlike, you know, just like with vitamin B12, that's a really easy one to resolve. Make sure you have it with a meal because zinc can make you feel nauseous if you have it on its own. And you're probably going to be fine. That's an amount that you're probably never going to have too much if you just have that much every day. 语法解析

42:59

Obviously, it's ideal to test and see if you do need even more than that. I have one client right now who wasn't even on a vegetarian diet. They were just more on a low calorie-ish diet and so probably not having enough nutrients in general. And they were on 50 milligrams of zinc for months and they get the test results back and they're still severely deficient in zinc. 语法解析

43:21

Some people do need a lot of zinc. And it's things like that that make me interested to do the interview, which I don't know when it will come out. Maybe it already has. We'll see. But, you know, about zinc replenishment, right? Strategies for that because it's not always simple. But, yeah, just, you know, basic thing, 15-ish milligrams a day. And you should at least not have a severe deficiency in most cases as a result. 语法解析

43:45

plant eater. Okay. And you brought up a very, very valid point. Always take your zinc with food. It's terrible. I've made that mistake before a couple of times. And then, oh God, I had the zinc without eating something. It's yeah. Yeah. Not great. 15 milligrams might be okay. Like they often come in 50, 5-0 and that, yeah, that will make a lot of people sick. Um, 语法解析

44:09

So, okay, next one would be iodine or iodine, I think my American friends call it. So iodine, we've talked about this. I do feel like people actually can overdo it with iodine easily if they supplement. So I'm not a fan of doing high-dose iodine supplements in general. However, iodine is usually found in fish, fish, 语法解析

44:35

sea vegetables and dairy they would be the top sources so especially if you're vegan and in that order uh although sea vegetables could sometimes be higher let's say fish and sea vegetables are top dairy dairy has enough that if you have a lot of dairy every day even if you don't have any seafood you'll still have enough iodine but anyway those are like the top sources so 语法解析

44:59

If you're not having any of that, which is easy as a vegan, certainly, and maybe as a vegetarian, if you have a dairy intolerance or whatever, then you can easily end up with too low iodine. So I would not go crazy with supplement iodine. Almost every iodine supplement out there in the market, I feel, is actually overdosed. It's one of the few things that I would probably… 语法解析

45:21

want to have just like 100% of the recommended daily intake or allowance of, or maybe 200%, but no more. 语法解析

45:30

So almost every supplement out there is overdosed to my mind in terms of like pure iodine supplements. Often if you're taking like a multi or something, then the amount in there is not too bad. But iodine is super, super important, super important for thyroid function. Your thyroid hormone is made out of basically tyrosine, which is an amino acid and iodine. But it's super important for a bunch of other stuff as well. There's a whole… 语法解析

45:54

movement out there people believe that if you just take enough iodine all your problems are resolved there's also a whole movement out there of people who've tried the high iodine and become very sick as a result so i would be a little bit careful with that but yeah there is a huge amount of functions that it does it's not an easy one to test as well to get tested um so i would say 语法解析

46:15

If you're vegetarian and vegan and you don't want to take any supplements, which I completely understand, start eating sea vegetables. That's the easy solution. Start, you know, wakame, nori, nori wraps, stuff like that. Dulse, dulce and avocado. Remember, that's a combination that's quite good. 语法解析

46:35

Kelp is super, super high in iodine. You only need to put a very small piece of it, like add it to something like your rice when you cook it or something, and it produces, gives you a lot of iodine. So it's quite easy to get enough just from plants if you want to do that, but make sure to actually eat seed vegetables on a regular basis. If you really don't want to do that, then as I said, really low dose supplements would be the way I would go. 语法解析

47:03

With sea vegetables, because I know that they're quite salty, would there be any point where somebody might want to watch it because of the sodium intake? I mean, it's very niche cases maybe of kidney disease or something like that. But 语法解析

47:22

They are salty, but remember, I'm actually… I'd be more worried about someone overdoing the iodine if they're eating loads of sea vegetables as opposed to overdoing the sodium. So, yeah, this is what I'm saying. Like, with the nori wraps, like, they're only two grams, so you could have several of those a day where any concern. They're not that salty. They're not that high in iodine. But if you are having something like kelp or something like that, it is so high in iodine. That's why I said I'd just add a little piece, but… 语法解析

47:48

I wouldn't have a lot of it. What else? There's arame, which is kind of like a flat pasta in the way it looks and in the way it tastes. So there's like seaweed salad where you have a whole thing that's mainly seaweed. And I used to do that. I would not recommend that anymore. I overdid it with iodine. I would say just a little bit regularly several times a week will actually help you meet your intake. And if you're doing that, there's no way that sodium will ever be a problem. Okay. All right. Thank you for answering that. 语法解析

48:19

So moving on to our next nutrient for our vegans and vegetarians, what is it? Yeah, so I've got two more categories here, Chrissy. So my next category are well-known nutrients, which really anyone could be deficient in, but it is more likely in vegetarians and vegans. So I've got four of them. And then I've got 语法解析

48:38

another list of six things which you are much more likely to be low on if you are vegetarian and vegan, but they're either not as well known or they're kind of a little bit more niche. So we'll cover the big ones first, which anyone could have a deficiency in. So vitamin D3. So let's cover this one quickly first. I don't think I need to talk about the benefits. I think everyone's heard about it. We've talked about it before. So obviously, 语法解析

49:06

Vitamin D3, primarily you would get it from sunlight, ideally, as we talked about recently. Now, honestly, if you're eating a carnival diet, let's say, if you're only eating beef, then you also are likely to have D3 deficiency if you're not getting any sunlight. However, if you're omnivore, there are definitely some seafoods that do contain some vitamin D3. And so… 语法解析

49:36

If like, I think salmon is one of them, for instance. Yeah, I was quite surprised when we did that episode, we're looking at the chronometer, how much vitamin D3 is in salmon? Yeah, yeah, absolutely. So you're only slightly more likely to not get enough from foods. So there is some vitamin D2 in some plant foods, like mushrooms, for instance, can be fairly high in it if they 语法解析

50:02

uh have uvb light exposure either from the sun or from lighting um so potentially mushrooms can have it but basically if you're having a hundred percent plus based diet you're not getting any vitamin d free specifically which is the active form the form that you specifically need so you're really going to have to then either supplement it or get it from the sun 语法解析

50:26

So whereas that's a, you know, you're probably going to need to supplement it or get it from the sun. If you're eating a quote unquote normal omnivorous diet, you're definitely going to need to supplement it or get it from the sun if you're eating a purely plant-based diet. So just wanted to, you know, emphasize that. Next one, magnesium. We've talked so much about magnesium. You've probably, loads of people talk about magnesium. Benefits pretty much everything, you know, stress, anxiety, energy, sleep, 语法解析

50:55

muscle relaxation, you know, it goes on and on and on. Required for over a thousand different processes in the body. But anyone can be deficient in magnesium from their diet, as again we've talked about in recent episodes. 语法解析

51:12

But it is more common with a plant-based diet, I have seen. Now, for all the vegetarians and vegans screaming, there are some plant foods that are high in magnesium. Yes, I'm aware of that. But what I'm saying to you is when I actually see what actual people eat, 语法解析

51:29

Some of the people who are omnivorous and especially who eat a lot of red meat or oily fish, as we talked about earlier, they are actually getting or close to getting enough magnesium from food. With the actual plant-based diets that I actually see in real life, people are usually very far away from it, getting enough magnesium from food. And so… 语法解析

51:51

Just be aware of that. Use an app like Chronometer that we've shown you many times before and check to see if you're actually meeting your magnesium requirements. In that case, that's probably the best strategy rather than testing because the testing, the normal blood test that your doctor does of magnesium is not in any way helpful because it only tells you what's in your blood, which your body keeps under strict. 语法解析

52:13

control in anything other than a medical emergency, which is why they're testing it just to see if there's an emergency around it. But it doesn't tell you how good your reserves are of it. So that's not helping. So doing chronometer is a good way of seeing if you're just meeting at least that amount. Remember, the more stress you have, the more magnesium you're going to eat, the less sleep you have, the more magnesium you're going to need. Energy output you have, the more busy you are, the more energy magnesium you're going to need. 语法解析

52:44

So most people need more than that RDA to be optimal. But, you know, most people are not even getting the RDA from food. So that's why, you know, magnesium is usually in the top three. Everyone should just take it supplement categories. And as I said, a lot of meat eaters don't get enough. But if you're a vegetarian or vegan, you almost certainly don't. So there's that one. Another one that I've talked about a lot. 语法解析

53:12

is vitamin b1 also known as thiamine so it's similar to magnesium and in fact you shouldn't have really high doses of one without the other they work together in the energy production process um and so vitamin b1 i guess it's the energy nutrient more than anything but generally the b vitamins are you could think of them as being energy and like your body turning food into energy and you can think of them in terms of the nervous system like your brain and 语法解析

53:43

all the rest of it functioning correctly. And B1 is no exception to that. B1 is so important for the nervous system that large doses of B1 are my number one favorite remedy for neuropathy. So neuropathy is also… 语法解析

53:59

That's a really good point. I'm glad you said that because especially people that have been on certain treatments that we won't really go into detail on, they definitely walk away with a lot of neuropathy. So that's nice to know that supplementing with B1 can be of assistance. Yes. In that case, it's especially a specific type called benfotiamine, which is a fat-soluble form of B1 that's the most effective. But any B1 is definitely better than nothing. Yeah. 语法解析

54:25

And so neuropathy, this is the point I was going to make, neuropathy just means neuro means nervous system and pathy just means disease. So neuropathy just means disease in the nervous system. And so the fact that a large dose of B1 can often… 语法解析

54:38

make a significant benefit with neuropathy, often very quickly, shows that lack of B1 very quickly creates a disease in the nervous system. It's such a huge factor. And again, similar to magnesium, it is depleted by stress. It is actually depleted by carbohydrates. So the more carbohydrates you eat, not that I'm saying you shouldn't, but the more you eat, the more B1 that you need to go along with them. It's depleted by toxic exposure. It's depleted by all the usual stuff. 语法解析

55:06

It's even, you know, depleted by sunlight exposure, for instance, which is why people who are in the borderline of severe deficiency like beriberi will often trigger beriberi once the sun comes back out again. They start getting sunlight exposure. But the most severe cases of B1 deficiency these days are usually alcoholics. And so it's alcohol… 语法解析

55:31

uh really depletes it and so it's not uncommon for alcoholics to get b1 injections like a doctor to help them um to prevent you know more serious disease so b1 is a big deal um and deficiency is not that uncommon it's very hard to get it from food in general both again plant and animal but it but again which is why i mentioned it it's even easier to get deficiency of it 语法解析

55:58

from only plant foods certain plant foods are high some of the nuts specifically I think macadamia nuts for instance are very high perhaps almonds stuff like that but when I say pretty high I mean like if you eat an amount of nuts that most would make most people feel unwell you might just reach the RDA of vitamin B1 um it's it's not at the best 语法解析

56:23

You know, you need quite a lot of animal foods as well to reach it. But, you know, generally 500 grams of like pork or beef over a day is kind of doable. Whereas 500 grams of macadamia nuts or almonds is not like just for a person's digestive system. So that's a challenge. So with B1, I mentioned it because it's specifically a big one, but generally… 语法解析

56:53

the vast majority of people, vegetarian or not, do well with like a B complex. Perhaps a low dose B complex because if you have a very high dose B complex it can kind of create detoxification effects that may make you feel worse and all the rest of it. So that's case by case. If you're very, if you know you're very low in B vitamins, which often my clients are because I get them to actually test and we get them on high doses, but 语法解析

57:21

Perhaps if you're just starting, that wouldn't be where you go. You would just have a low dose B complex just to make sure you're hitting a reasonable amount of all those nutrients without maybe starting some other detox process or something that you don't really need to be going through. And on that subject, so B1 is one. Biotin is another one. I'm going to talk about biotin soon in a different episode again. But biotin is vitamin B7. 语法解析

57:48

It, again, is essential for the energy production process. Again, it's hard to get an optimal amount from food in general. And like chronometer, I think biotin is one of the only things that it doesn't tell you for most foods. So you can't use chronometer for that one. I actually think there's an epidemic of biotin deficiency in general. So we're going to talk about that in a future episode, Chrissy. Okay. Yeah, good. There's lots of interesting research about it. 语法解析

58:18

insanely high doses being used in people and there's claims of them getting better there's at least claims that like not having any toxic effects and like a why not try kind of thing and so the I think was it chicken liver or something that was 语法解析

58:37

high dose beef liver even wasn't that high um it's it's very very very difficult to get a high low high dose of um biotin from any natural foods but it's even more difficult to get it from just plant-based foods and so if you have some of the signs of low biotin um so off the top of my head 语法解析

59:01

Hair, skin and nails problems. Hair starting to recede, yeah, like mine. Dry skin, skin issues, cracks around the corner of the mouth. 语法解析

59:16

Feeling tired all the time, hypersomnia, they call it, not just tired, sleepy all the time. Insomnia, not being able to get to sleep. Fatigue, because biotin is essential in the energy production process. So it's kind of typical, same as most of the B vitamins in terms of all the energy stuff, plus add in the skin and hair element, which is more specific to biotin. That's probably the simple way of breaking it down. And so… 语法解析

59:43

I was going to ask, so looking at this, and I know you've separated out B1 and B7 here. We talked about having a B complex. Would you then go to saying, okay, yeah, I have that B complex, but then also supplement extra B1 and B7? I do. And I think many people, there's an argument to be made that it would make sense. But you may want to test or you may want to consider it as an experiment to try it. 语法解析

01:00:13

Whereas when it comes to B complex, that's just something that would just make sense to keep taking given, especially if you're a vegetarian, but probably just in general because of how stressful and demanding of energy life is these days. You know, we talked about this, like boredom is a thing of the past. You know, we never bored these days, but we never have a kind of, 语法解析

01:00:31

time where we're just shutting down most of us and not having much to do and not having much to think about and all the rest of it so our energy demands always go go go and it just uses up b vitamins so that's why b complex in general yes but specific cases where you might want to have even more b1 even more b2 even more b3 even more b5 b6 b7 b9 b12 yeah all of them yes and so you know it's kind of case by case um 语法解析

01:00:59

But as I said, with the B1 energy and nervous system function would be where I do see people doing experiments with high doses, it's usually for that reason. Whereas with B7 it's more like energy and hair, skin, nails kind of issue where a person would want to do high doses. Okay. And then what is a high dose? Yeah. Okay. Okay. 语法解析

01:01:26

So I think the RDA of B1 is about one milligram. The supplements often, even just a normal B complex may have as much as 100 milligrams in. That's completely safe and fine. Some people, when they're doing high dose, they're doing five milligrams, a thousand milligrams, 2000 milligrams, something like that. So way, way, way higher. 语法解析

01:01:49

Biotin. Biotin is crazy. So biotin is 30 micrograms, I believe is the RDA. And it's not even easy to get that just like with B1 from real food. In supplements, you usually say one more, say way more. It's like maybe 500 micrograms to 1,000 micrograms. So 1,000 micrograms is one milligram. 语法解析

01:02:14

um you sometimes see bites and supplements like we actually have currently on the store there are 10 000 micrograms and that's the dose often used for like hair skin and nails but i have been playing with 语法解析

01:02:28

hundreds of milligrams meaning hundreds of thousands of micrograms i have not seen as i said any evidence that there is any toxicity that even that level there are studies where people are being given doses of that level for months at a time with no signs of side effects so it's 语法解析

01:02:46

There's no, you know, as I talked about on the health news show, which, by the way, I recommend everyone checks out, there's nowhere near enough studies into all these nutrients compared to what there should be because it's all been co-opted by industries that are patentable, right? And these nutrients aren't patentable, so no one wants to spend money on them. Fine. 语法解析

01:03:07

That's where the government that's supposed to be looking after the common good should be doing it. They're not. They're doing the opposite. Okay. So there's hardly any studies on it. But the ones that are there show that even very high doses don't necessarily create a problem. And there are some studies showing that very high doses are really, really helping people. So… 语法解析

01:03:30

Yeah, I'm not recommending anyone has as much as me, but I'm just answering your question, Chrissy. No, absolutely. The most I've done of B1 is I think a gram and a half a day. And the most I've done of biotin is 250 milligrams in a day. Wow, okay. And we're, I mean, because like for me as well as a minefield, I know we've got Feel Younger, which is in the States, but sometimes people may be like, oh, it's the shipping or, you know, there's other things. You know, how does somebody make sure that they're getting, 语法解析

01:03:57

Like if they're going on it, because I know we've talked about this in the past and I know you prefer powders over capsules because there's other things that go inside stuff. You know, what should somebody look for? Yeah, it's tricky. I think that's kind of case by case. That might be a different episode. Um, 语法解析

01:04:12

We can maybe do a guide on that. Yeah, let's do that separately because it is case by case. Yeah, because I know that's one of the things I love about Feel Younger because I know you've gone through and make sure that everything is, you know, you take them, all that. And that's why it's like, okay, now I know it's safe and I trust it 100%. But of other people, you know, maybe when they're looking around. So yeah, let's maybe if that's of interest to you, lovely listeners, put it in the comments below and maybe we'll do an episode on that. 语法解析

01:04:41

Definitely. And I do like powder for that reason, but it's a taste challenge often. And sometimes it's a practicality thing, like a powdered zinc just isn't going to work. And often with the B vitamins, 语法解析

01:04:57

You can get, yeah. So this is why I say it's case by case. I think it deserves a whole episode to go through. What's the best form? You know, like what's possible, where to get it, all that stuff. So back to, yeah, back to the point of this. I want to go back to B1 for a second and say one of the other reasons I single out B1. So B1 deficiency, as I said, was very, very common not that long ago, 100-ish years ago. So common that it was epidemics of it. And… 语法解析

01:05:25

Because of that, they started fortifying food with it. But specifically what they started fortifying in most countries is, if they did at all, is wheat flour. So if you're a vegan or vegetarian and you're eating a load of wheat, you're probably getting just about the recommended daily amount of 语法解析

01:05:44

because you're eating fortified flour. But of course, a lot of people eating vegetarian and vegan diets are also eating a low-gluten or no-gluten diet. And so that is another reason why you might be B1 deficient specifically, not kind of actually caused by vegetarian and veganism, but caused by something that often goes with vegetarian and veganism, which is low levels of gluten, low levels of wheat flour. In an ideal world, you'd meet all of your nutritional needs in the form of vitamins, minerals, phytonutrients, and more from the foods you eat. 语法解析

01:06:12

However, unless you prepare all of your food at home from scratch using the highest quality ingredients possible, the reality is that most of us need some nutritional support. Most of us need to take supplements if we want to look, feel, and perform at our best on a consistent daily basis. And this is especially true if you have genes that give you an elevated need of certain nutrients. And this is where Feel Younger can help. What I love about Feel Younger is that they offer a huge range of 语法解析

01:06:37

quality supplements and healthcare products formulated and endorsed by Owen Robinson, including must-haves like magnesium glycinate and vitamins B12, D3, and K2. And they do it at affordable prices with free shipping for orders over $50 without ever compromising on quality, purity, or potency. 语法解析

01:06:55

To learn more about how Feel Younger supplements can give your health a boost while supporting this podcast, please visit feelyounger.net and use promo code REJUVENATE to get 20% off your first order. That's promo code REJUVENATE for 20% off your first order at feelyounger.net. 语法解析

01:07:09

Okay. All right. Yeah. So that's something to look at as well. So these well-known nutrients, vitamin D3, magnesium, B1, B7. Would your recommendation be test before supplementing or is it just something that everybody should supplement with? Great question. With D3, yes. With the rest, no. Yes, if you're going to do crazy amounts that I just said I do, but taking… 语法解析

01:07:36

You know, in the case of B1 or biotin, taking even 10 or 100 times the RDA is completely safe to just take on a long-term basis. And so you could just supplement with it. I always prefer testing because I like to know. Again, just like I gave the example with zinc. 语法解析

01:07:54

I am an example of, like with biotin, where I was taking 100 times the recommended daily allowance, and then I got a test back saying that I was 9 out of 10 severely deficient in it, right? So I'm glad to know that. And I had a lot of the signs of the deficiency as well, like the hair falling out. So I was like, okay, I'll try more. Not just for the hair, but, you know, so I was like, okay. And I doubt it's going to regrow hair, but, you know, maybe if I replenish my stores, it will stop falling out. So… 语法解析

01:08:24

So, yeah, like to take the crazy amounts with the other ones, definitely. With magnesium, it's hard to test for, like I said. So I would just supplement with it. I wouldn't go 10 or 100 times as much like the other two, but that's very difficult. You'd have to take handfuls of pills to do that. You know, just taking like a couple of pills of magnesium glycinate like we do in Feel Younger or any kind of equivalent amount like that is – 语法解析

01:08:50

not excessive, meets your RDA and then you're good. 语法解析

01:08:54

Okay, okay. So you mentioned the other category now, which is going to be the six things that you're much more likely to be law on and a little bit more niche and you might not recognize this. So why don't you start us off there? So I have a mnemonic for remembering these, the five C's I call them. And then we've got one T at the end, but let's start with the five C's. So the first one is calcium. So calcium is 语法解析

01:09:23

If you're a vegetarian and you're having plenty of dairy, do not worry about calcium. That's fine. The number one source of calcium is dairy. Now, there is also calcium in green leafy vegetables, significant amounts sometimes. There is also a significant amount of calcium in nuts and seeds. 语法解析

01:09:42

significant amounts sometimes but the challenge with those it's often bound up to other things like oxalic acid and phytic acid that make it hard for the body to digest and the case of oxalates you could argue you don't even want the body to digest it because if it does break that calcium oxalate apart your body's then going to deal with the oxalates which we just did an 语法解析

01:10:08

So again, plant-based people might wrinkle at this, like they do with the protein, because it's like, technically I can get enough calcium from my diet. But, you know, I'm more concerned with the fact that it's not easy to digest. I'm especially concerned about this with children, where calcium is more important to their growth. 语法解析

01:10:30

I want to say this is unidentifiable as possible, but, you know, I knew someone who was a vegan and they'd raised their child that their whole life and, you know, their child had stunted growth and it was, they were, I don't know, definitely less than five foot anyway, even though genetically it was a tall family. And, you know, they kind of recognize that. And you asked me a question a few episodes ago about how I knew someone who was 语法解析

01:10:57

Their genetics came from Southeast Asia where everyone was short, but then they were adopted by family in Holland where everyone is tall and they… 语法解析

01:11:09

were growing like really rapidly and I can't remember this was explained to me when I was young but there was something about how their bones are growing so rapidly their skin couldn't keep up or something like that like they were growing more rapidly than the genetics was really equipped for and so what was that I remember you asking me and um I think it is more the calcium than the uh than the amino acids although it is both and it's just Holland is one of the highest dairy diets in the world that's the connection so um 语法解析

01:11:37

I think the calcium is significant, especially for growth. There are other aspects of it, like… 语法解析

01:11:45

I think if I hadn't had that low calcium diet for so long, I would not have had the level of lead toxicity that I had because they compete for absorption in the stomach and the intestines. So I think one of the reasons I ended up with such high levels of lead is not only because of intake, but because of lack of calcium. So again, and that's more of a big deal when you're a child. Obviously, you don't want any exposure to lead, but actually there's lead in kind of everything to some degree. And so having calcium helps to balance that out. 语法解析

01:12:12

There's Ray Peet's whole school of thought that you want to have a good balance of calcium in relation to phosphorus. There's kind of phosphorus in every… 语法解析

01:12:21

high protein food pretty much whether it's nuts and seeds whether it's beans whether it's meat like almost every type of food has high levels of sorry high protein food especially has high levels of phosphorus phosphorus is a very acidic is the acidic uh really uh mineral nutrient which is why you know phosphoric acid have you heard of that it's you know pure acid um and calcium is the most alkaline of the minerals so 语法解析

01:12:47

There's the whole alkalizing movement, which was around a while ago. And ironically, actually, you know, and it's like eating a lot of greens and stuff like that. But then it's like you've got to get your protein from somewhere. And usually in the alkalizing movement, they're not keen on carbs either. So people end up eating a lot of, and they're not keen on animal foods. So they end up eating a lot of nuts and seeds. But nuts and seeds are like really high in phosphorus, even compared to calcium. 语法解析

01:13:12

And so I actually think it's more acidifying ironically when you eat that kind of diet. So I would actually consider supplementing calcium as a vegetarian, especially if you're growing, possibly even if you're not. And so I would… 语法解析

01:13:34

And calcium supplements used to be terrible. They were like calcium carbonate or calcium phosphate, which is just like ground up chalk that your body really struggles with. But these days there are commonly available supplements like calcium hydroxyapatite, which is the way that it's naturally found in teeth and bones. And so your body's more able to actually utilize it. And so I would… 语法解析

01:13:58

I would say, and there's vegan versions as well, there's like a coral calcium, pearl-based calcium from actual pearls like jewellery, that's part of Chinese medicine. 语法解析

01:14:12

I think there's seaweed based calcium supplements I've seen before. Seaweed is another high calcium food so that is another natural form. So you can definitely get naturally but this was not about a supplement list right this is nutrients you need to be aware of and so calcium is one of those ones that I would be aware of especially if you're growing. Now the other ones are more in a different category 语法解析

01:14:34

I've got three amino acids and then one former B vitamin. So we'll do the former B vitamin first. So choline. So choline, I think, what was it, vitamin B8? And then they decided it wasn't a B vitamin anymore. It wasn't a vitamin because in order to qualify as a vitamin, your body must not be able to make it itself. 语法解析

01:14:55

And so that's why there's a few things that they originally classed as vitamins. They're like, actually, it's not a vitamin because your body can make its own. However, just because your body can make its own doesn't necessarily mean it's very good at making its own. And it doesn't mean it's necessarily making an optimal amount of its own. And so that's definitely the case with choline. And so I've talked about choline before, but a quick recap, choline is essential for loads of things. Actually, uh, 语法解析

01:15:21

Every cell of your body utilizes choline. But what we usually think of it as as a shorthand again is for liver health because it is essential for making and keeping bile flowing. And we think of it as… 语法解析

01:15:40

Nervous system health, specifically the brain and memory, because acetylcholine, which is among other things, the memory molecule is obviously built out of choline. It's choline plus an acetyl group, which is an acid. So… 语法解析

01:15:57

I believe that my very low choline diet during that substantial period of vegetarian and veganism that I talked about most of my life, plus the fact that I had a genetic variant that meant that my body was not very good at producing its own choline and so needed three times as much choline as the average person does or someone without that variant does from diet, is what led to my 语法解析

01:16:22

liver problems and my severe pain digestive issue, which I've talked about in detail in other places. And so I wish I'd have known about this and I wish I had been on top of choline. So if you are eating a vegetarian diet and you like eggs, you could be fine on choline if you're 语法解析

01:16:46

But otherwise, generally, well, including that, I guess, animal foods are high in choline and plant foods are not. And so because it's something that an animal like you produces, it's not something that a plant produces. So that's true for all of the other nutrients I'm going to talk about from now on as well. They're all things that an animal produces. So the only way you can get them is to eat an animal or a product of an animal, like in the case of an egg. 语法解析

01:17:10

This is why I've done it this order, Chris. Everything we've talked about so far is nutrients that could be found in plants, usually are found in plants. Everything I'm going to talk about now is basically not found in plants because an animal produces them. Now, zinc is found in plants, but zinc is much more abundant in animals and true for various other things we've talked about. But yeah, these are exclusively… Needs an animal to make them. 语法解析

01:17:37

Choline is in that category. And so I think probably for that one, finding the genetic variant would be the crucial thing. Finding out if you have that SNP. If you don't have that variant, that means that you need more choline. 语法解析

01:17:54

Is it still worth supplementing in an ideal world? Yes, but it's not even that cheap necessarily. There is, so now ironically, choline supplements are actually made from plants 100% of the time. So they're made usually from soy or sunflower. The amount of sunflower isn't that high compared to the amount of calories in sunflower, which is why usually the sunflower supplement is more expensive. 语法解析

01:18:24

because you need more of it to get it out. But if you eat a lot of sunflowers, you're probably meeting your coding needs just about. But then it's a hell of a lot of omega-6 seed oil fats that your body's then going to deal with, as well as the various digestive issues a lot of people have without some seeds. With soy, it's even worse. Soy is thyroid-suppressing, goitrogenic, estrogenic, 语法解析

01:18:54

Often GMO, one of the six most common allergens, on and on and on. There's all the reasons not to eat soy, I think we've talked about in more detail before. So yes, while it is plant-sourced, the plant sources are things that I would not recommend that you eat. But if you are ignoring my advice and you are eating loads of tofu every day and all that kind of stuff because you think that's right, then you might be getting a reasonable amount of choline, especially if you're eating actually… 语法解析

01:19:21

I'm not sure. Tofu might be right. It depends on the source. Like soy protein might have any choline in it, for instance, products made from soy protein. But if you're eating like the actual beans, 语法解析

01:19:32

what they call those green beans. Edamame. Thank you. Yeah, that's definitely going to have choline in because that's basically just a soybean cooked. So yeah, if you ignore my advice about avoiding soy and you eat loads of soy every day, then you don't need to supplement it. If you do not have the SNP, then you could probably… That means that your body needs more. Then you could probably roll the dice on not supplementing it either and think, eh, I'm probably getting enough-ish. But if you have that genetic variant… 语法解析

01:19:59

And then you're eating a low choline diet. It absolutely, in my experience, can create problems. And so, as I said, this is information I wish I'd known. Literally years of agonizing pain I went through because of not knowing this. So choline is a big deal to me. So the other ones on the list are all amino acids. And so none of them are considered to be essential amino acids because… 语法解析

01:20:29

The definition of essential amino acid is your body can't make its own. So there are essential amino acids that are conditionally essential amino acids, and then there are non-essential amino acids. But we have to remember, even with the non-essential amino acids, what that means is your body won't die without them because it can make its own to some degree. That's all it means. It does not mean that you'll have optimal results. 语法解析

01:20:56

functioning about them. So I have left until last because you could make an argument that they're least important for that reason. Because if you do not have enough of everything else I've talked about so far, it would be life-threatening. The evidence that these four, that it's life-threatening if you don't have enough is very weak. But it's certainly optimal performance-threatening if you do not have enough. And I think it's fairly common. So the first one 语法解析

01:21:20

And it's one you've almost certainly heard of and that's been talked about for a long time. It's actually one of the most well-researched supplements ever. It is very, very safe. And it has myriad health benefits. And yet the only people who tend to take them as bodybuilders, and it's creating. And so it's actually a thing I think recently – 语法解析

01:21:44

Wasn't an interview between Joe Rogan and Elon Musk, which I think was seen by over 100 million people, where they were discussing creatine and talking about the benefits that it has for energy throughout the day, the benefits that it has for focus and brain function and memory and stuff like that. It has mood benefits. Like, I'm happy that this is finally getting out because, yeah, creatine is a big deal. So creatine, just like many other things that we've talked about, like B1 and magnesium and all the rest of it, 语法解析

01:22:12

is an essential part of the ATP production process. And your body can make its own, but it uses up a lot of your methylation capacity to make its own. And so especially people who are under-methylators, who do not have… 语法解析

01:22:32

the ability to make their own methyl groups as easily, which is largely dependent on genetics. I'm kind of doing this quite quickly because we talked about it before in detail in other episodes. If you are that under-methylated, which you may be, and again, this is where you want to have genetics check that, and one of the most reliable blood markers for that is homocysteine. So if your homocysteine is high and or if you have that genetic tendency, you could test in either of those ways. 语法解析

01:23:03

then what that means is, yes, you want to support your body's methylation with the B vitamins. That's the usual advice. So B2, B6, B9, and B12. B2 and B9 is usually plentiful in plant food. 语法解析

01:23:19

especially b9 actually is mainly in plant food b6 is okay b12 we've talked about so there's that but then also most of your body's methylation capacity goes to making choline and creatine and so for those who are struggling to methylate and it's much more common to under methylate than over methylate although both are possible for those who are struggling which is a lot of people 语法解析

01:23:43

And homocysteine, by the way, if your homocysteine is high, that's a very accurate predictor of heart disease, Alzheimer's, stroke, all kinds of serious medical issues. So this is something that is worth checking. We've talked about it in many other episodes, which is why I didn't go on and on about it. This is something that's worth checking. And other than taking the B vitamins, which is usually what you're taught, taking the methyl donors, specifically choline and creatine, 语法解析

01:24:09

massively takes a burden off that methylation system so it can then go through and do all the other stuff you want it to do like stop your cells from aging or convert stress chemicals into their metabolites so that your adrenaline is not running sky high and you know ruining your quality of life these are all like there are serious consequences to all this stuff so i think that's at least one of the that's at least two of the reasons i've just given there so why creatine has 语法解析

01:24:36

such widespread benefits that people are only now recently starting to become aware of so number one i just said is it's crucial for atp production number two i just said is the methylation thing so now where is creatine found it is found in muscle tissue specifically uh it's one of the few nutrients that's actually not higher in organs unlike most of the others that we've talked about so 语法解析

01:25:01

If you do not eat animal flesh, if you do not eat animal muscle specifically, then you are getting a negligible amount of protein from diet. And so then there's a choice of, am I confident my body's making an optimal amount or do I want to consider supplementing? And so, as I said, these used to be like a male who wants to put on muscle thing, which can also help with dieting. 语法解析

01:25:22

But I would say it's very, very helpful for older people. Dr. Miriam talked about that before, that one of the biggest risks if you manage to survive all the other pitfalls of aging is that you actually fall and break something, at which point often it's hard to recover from that once you're old. And so taking creatine really helps to maintain that muscle mass, so it can be useful on that level. 语法解析

01:25:46

But as I said, the impact on mood and energy is significant. And there's research especially that in women, it really helps, especially with those issues like mood and energy. And so kind of every category of person has a different reason, I guess, why it's a good idea to take it. As I said, if you're eating a pound or more meat a day, I think… 语法解析

01:26:11

What is it? It's like a gram of creatine per pound of beef, something like that. It's off the top of my head. We can fact check that. But it's something like that. So a lot of people, when they're supplementing, they're having like five grams a day or more. Creatine… 语法解析

01:26:27

possibly and this is contentious may stress the kidneys if you have enough of it i say it's contentious plenty of people say it doesn't as i say it's one of the most tested supplements in the world it seems to be safe what it definitely will do is it will make it look as if your kidneys are not functioning as well if you have enough of it because the way that they usually test kidney function is to test something called creatinine which is just a metabolite of creatine and so if you have loads of creatine every day especially if you have it shortly before you do a blood test it's 语法解析

01:26:56

your blood creatinine will look higher or look like your kidneys are functioning worse than they are. I debated this with Dr. Miriam about whether this is in any way valid. I think what Dr. Smith, who's been on here before, pointed out, which I think is valid, is that as much as there's been loads of studies on its safety, most of them are not very long. They're not like 10-year studies, 20-year studies. 语法解析

01:27:18

and so that would be an argument to me of either doing what some bodybuilders do of cycling on and off or what I think makes more sense if you just want it for mood boosting purposes or whatever just having less so I would say a gram or two of creatine a day given that five to ten grams is supposed to be totally safe I would say one to two grams is definitely totally safe and with that amount 语法解析

01:27:42

It's more natural, like you could get that if you were just eating a lot of meat, but you're not if you're obviously a vegetarian or vegan. So I'm a fan of just having a gram a day, and that as a vegetarian or vegan. Super cheap, super easily available, may well make you feel a hell of a lot better depending on what you've got going on with your methylation and ATP and other stuff. 语法解析

01:28:02

So yeah, I spent quite a long time on that one. I'll skip over these other two. Sorry, Chris. Yeah, no, I was going to say, but yeah, spending a lot of time, but it's like you said, it's unknown and it could have massive benefits, especially when we know how important having our detox pathways running, methylation, everything like that, because when we don't have enough and we're in that deficiency state, then our body does these backup systems and then we just don't understand why we're not feeling so good. So something as simple as this. 语法解析

01:28:31

could help significantly. It could. And to go back to, I've kind of criticized the people who are like, I'm worried about you, you're not getting enough protein. So you can actually just translate that into, I'm worried about you, you're not getting enough creatine. Because that is a part of protein, is a part of protein that is utterly absent in plant foods, as I've talked about. And maybe utterly isn't the right word, almost utterly, whatever. There's always some exception. But it's, you know, 语法解析

01:28:59

It's almost non-existent in plant foods. And so I think, and you know, what's the unfair stereotype of the vegan, right? Like weak, listless, low energy or whatever, like maybe moody, right? 语法解析

01:29:13

does creatine have an impact on those things? Yeah, all of them, right? Whether it's muscle size, whether it's energy, whether it's mood. So again, if you don't want to hurt animals or you want to protect the environment or whatever it might be, I 100% respect that. Again, the new show is talking about the horror of animal cruelty and, you know, the way that factory farming and all that is terrible. I 100% agree with that. 语法解析

01:29:35

So I do respect that. So just supplement it. As I said, it's one of the cheapest, easiest to get, safest supplements out there, as long as you're not going crazy on the dosage. Just supplement it and then, you know, see, maybe it'll make you feel a lot better. So I'll just do these other ones more quickly. 语法解析

01:29:54

In fact, we'll do them all together. So then the last amino acid, so we've got two C's. I said there's five C's. So we've done calcium, choline, creatine. So let's add in carmosine and carnitine. And then we'll finish with taurine. And so… 语法解析

01:30:11

Carnocine and carnitine, as you could probably guess from the names, are again exclusively found in meat. So again, it's not even animal food. I'm pretty sure that they are, you know, non-existent in eggs and dairy as well. We are really talking about flesh, dead animals. And so… 语法解析

01:30:32

Carnocine is a powerful antioxidant which it's claimed will have a bunch of anti-aging kind of longevity functions potentially. It seems to have a protective effect on the DNA. 语法解析

01:30:47

Carnitine is a crucial part of the ATP production process. It's also quite popular, again, among men because it helps to improve androgen receptor sensitivity. So basically it makes the testosterone floating around your bloodstream more effective, have more of an impact. So often it's sold as L-carnitine for the… 语法解析

01:31:14

for the more hormonal impact and it's sold as acetyl L-carnitine for the more energy and mood, etc. kind of impact. 语法解析

01:31:26

and so as i won't spend ages on those actually to be honest it's been ages since i researched them um but you know they have their own benefits they're worth looking into if you're a vegetarian and vegan and if you're like huh i can identify with a lot of these signs of having low levels of them maybe consider it right in the case of carnitine it's 语法解析

01:31:50

Not as cheap and easy available, but it's pretty close. It's still definitely not going to break the bank. And you don't need much. So you can get like, I don't know, half a kilo, you know, a pound of powder. And I think even half a gram is plenty. So, you know, that will last you three years for whatever, $20. So it's still not crazy. And then the carnosine is more expensive. That's, I don't know, I think that's… 语法解析

01:32:18

maybe $30 for a bottle of pills that is like two months supply something like that so it's definitely a bit more on the low end you can certainly pay more for those kind of things so something to consider and then lastly not a C but I'll add it in is taurine so 语法解析

01:32:39

Taurine has a few different functions. There's a DNA protection element, antioxidant element. It helps the methylation thing that we just talked about. It potentially helps with mood. There's a lot of focus on it being an anti-aging nutrients that I see among the biohacking community. These guys love it. They're often talking about how it makes them feel so much better mood-wise. 语法解析

01:33:03

energy, focus, happiness, stuff like that. It definitely interacts with GABA, which is the calming neurotransmitter. So 语法解析

01:33:14

I personally have never gone or enjoyed taurine as a supplement. But then again, when I looked at my test results, I have excessive levels of taurine apparently. So that would make sense. I don't need it. And so that's a thing where just because everyone's telling you, and I put carnitine and carnosine in that same category, just because everyone's telling you it's great or you're looking it up and it's saying it's great, it may not be for you. It's a bit more case by case. But the difference is… 语法解析

01:33:43

a vegan vegetarian will not make very high levels of carcin or creatine or carnitine i've seen vegetarians vegans who do still have high levels of taurine so whatever reason your body is able to make it on its own because you're an animal but again if you happen to be low in it there's no taurine in plant foods so you're not going to get it from plant foods so you're either going to get it because you eat an animal or you're going to get it because you get it from a supplement it's as simple as that so 语法解析

01:34:11

again i'd look into it and this is something to try i think tori is in that very cheap category again so these are things you can potentially try by the way if you have pets and you feed them uh like the kind of diet i recommended the pet episode of just you know real meat it's great also just have a bag of taurine um or a jar of taurine or something around and just sprinkle on their food because it's good for animal you know cats and dogs but it's essential for cats 语法解析

01:34:37

So whereas taurine is a non-essential amino acid for humans technically, it is an essential amino acid for cats. And so often, you know, if you buy packaged food, they'll have added it in. So if you have any cats especially, which I know, you know, a significant minority of you probably do, buy the taurine for your cats and then try a bit yourself and see if it agrees with you. Yeah. 语法解析

01:35:02

Oh, fantastic. So that's a great list. I mean, I love that you went into some of the well-knowns and then some of the not so well-knowns because, I mean, I love these episodes because then it makes me go like, oh, those are things I need to check out or look into. Because I know even though this is meant to be just, you know, more focused on vegetarians and vegans, but it's also a good reminder for all of us of, okay, where are our nutrients at? And just reminding us the importance of them because we just forget. You know, you just think, oh, I'm fine. I'm fine. But we're 语法解析

01:35:30

until you really start looking. You know, it's just a good reminder. Yeah. And it makes me think I'm just looking at this list. Like, is there anything here that I would say really don't worry about it if you eat loads of meat? Probably carnosine and creatine. Sorry, carnosine and carnitine from what I've seen. Calcium if you have loads of dairy, like I said. 语法解析

01:35:57

That's pretty much it. I mean, you do get quite a lot of zinc if you eat a lot of meat, but you might still not be getting enough, like I said earlier. So yeah, it's definitely not only for vegetarians and vegans, this list, but it is especially for vegetarians and vegans. But yeah, if you're watching this because of someone that you care about, which I guess is how we pitched it, I'm glad if you feel the same way as Chrissy, you're like, huh, maybe I need to look into some of this stuff for myself. 语法解析

01:36:23

Well, Elwynn, thank you so much again for the comprehensive list. You know, you've made me think, and I'm sure you've made some of our listeners, you know, think as well. So before we close, are there any final thoughts? 语法解析

01:36:33

Yeah, share with vegans specifically, right? I always say share, like and comment. And let's see if we can get this one trending in anything so that a bunch of vegans get to see it. And maybe we can actually help them like the way that I wish I had been helped, right? I wish I'd known this stuff. It would have literally saved me years of agonizing pain. 语法解析

01:36:54

Well, and you make a very, very good point because as we've stated so much before and why it's, you know, step two in the Rejuvenate Blueprint is that 语法解析

01:37:05

These nutrients matter greatly. And if you are going for such a long period of time where you're subpar, you know, not optimal, things like that, it can just, it just, it builds as we can see with especially vitamin B12. I mean, that's quite, quite intense, but this all adds up. It all adds up. It compounds over years and years and years. And as you say, it would have helped you a lot a long time ago in the long run. 语法解析

01:37:31

Yeah. Well, thank you, lovely listeners for joining us. As always, please remember to leave your comments below. Ask us any questions, give us some suggestions, or just give us a, you know, a smiley face or something. Just let us know how we're doing. And again, as always, please, we very, very much love it when you subscribe and hit that bell icon so you don't miss any episodes and we'll see you next time. 语法解析

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作为《Rejuvenate Blueprint》的作者和Genetic Insights的创始人，Elwynn Robinson以及播客主持人Chrissy Hawks，最近探讨了素食者和纯素食者如何确保获得足够的营养。他们特别关注了维生素D3、镁、B1和B7这几种营养素，以及是否需要额外补充。

维生素D3：阳光与补充剂的平衡

维生素D3主要来源于阳光照射。虽然一些植物性食物，例如蘑菇，含有维生素D2，但它并非维生素D3的有效替代品。纯素食者通常需要通过补充剂或充足的阳光照射来获得足够的维生素D3。 Elwynn建议，在决定是否补充维生素D3之前，最好先进行检测，了解自身D3水平。

镁：能量、睡眠与压力管理的关键

镁对维持身体健康至关重要，它参与了超过一千种不同的身体过程，对压力管理、焦虑缓解、能量水平和睡眠质量都有积极影响。虽然一些植物性食物富含镁，但Elwynn根据其临床经验指出，许多素食者的镁摄入量仍然不足。他建议使用营养追踪应用（例如Chronometer）来监测镁的摄入量，并根据自身情况考虑补充镁。 值得注意的是，压力、睡眠不足和高能量消耗都会增加对镁的需求。

维生素B1（硫胺素）和B7（生物素）：能量代谢与神经系统健康

维生素B1和B7都对能量代谢至关重要。B1对神经系统健康也起着关键作用，高剂量的B1甚至可以有效缓解神经病变。B7则与能量代谢、头发、皮肤和指甲健康密切相关。Elwynn建议补充低剂量的B族维生素复合物，并在必要时额外补充B1和B7。 他提到，高剂量的B1和B7通常是安全的，但仍建议根据自身情况调整剂量。

其他关键营养素：钙、胆碱、肌酸、肌肽、肉碱和牛磺酸

除了上述几种营养素外，Elwynn还强调了素食者和纯素食者可能缺乏的其他营养素，并将其归纳为“五个C”和一个T：

• 钙 (Calcium): 虽然绿叶蔬菜和坚果中含有钙，但其吸收率可能较低。尤其对于儿童和青少年，钙的充足摄入对骨骼生长至关重要。Elwynn建议考虑补充钙，特别是钙羟基磷灰石这种更容易被人体吸收的形式。
• 胆碱 (Choline): 胆碱对肝脏健康和神经系统功能至关重要。植物性食物中胆碱含量较低，且人体自身合成能力有限。Elwynn强调，胆碱缺乏可能导致严重的肝脏和消化问题。他建议根据自身基因情况（例如检测是否存在影响胆碱代谢的基因变异）来决定是否需要补充胆碱。
• 肌酸 (Creatine): 肌酸对能量产生和甲基化过程至关重要。纯素食者几乎无法从食物中获得肌酸。Elwynn建议补充肌酸，以改善能量水平、情绪和认知功能。
• 肌肽 (Carnosine) 和 肉碱 (Carnitine): 这两种物质主要存在于肉类中，具有抗氧化和能量代谢作用。素食者可能需要考虑补充。
• 牛磺酸 (Taurine): 牛磺酸具有抗氧化、保护DNA和改善情绪的作用。虽然人体可以合成牛磺酸，但素食者可能缺乏。Elwynn建议尝试补充牛磺酸，并观察其对自身的影响。

结论：个性化营养方案的重要性

Elwynn和Chrissy强调，素食者和纯素食者可以通过合理的饮食和补充剂来满足营养需求。然而，他们也指出，个体差异很大，建议根据自身情况进行营养检测，并制定个性化的营养方案。 盲目补充并非最佳策略，了解自身营养需求，并选择合适的补充剂，才能真正获得健康益处。 他们鼓励听众积极参与讨论，分享经验，共同探索素食主义的营养奥秘。

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Edit:2025.05.15

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